Question

Arrange the steps of interval training session in a sequential order from first to last:
(A) Short Break
(B) Warm-up
(C) Resume similar intensity running
(D) Fast pace running where heart goes up to 180 beats per minute
(E) Heart beat goes down to 120-130 beats per minute
Choose the correct answer from the options given below:

• A. (D), (E), (C), (A), (B)
• B. (C), (A), (B), (E), (D)
• C. (A), (B), (C), (D), (E)
• D. (B), (D), (A), (E), (C)

Answer 1

The Correct Option is D

To effectively organize an interval training session, it's important to follow a structured sequence of activities. Let's go through the steps in the correct order: 

1. Warm-up: Begin with a warm-up to prepare the body for more intense activity. This helps in gradually increasing the heart rate and muscle temperature.
2. Fast pace running where heart goes up to 180 beats per minute: This step involves engaging in a fast pace run to significantly raise the heart rate.
3. Short Break: Implement a short break allowing the body to rest momentarily after an intense session.
4. Heart beat goes down to 120-130 beats per minute: During this time, ensure the heart rate decreases to a moderate level which aids in recovery.
5. Resume similar intensity running: Finally, resume a similar intensity running session to maintain the endurance and pacing capability.

So, the correct option is (D): (B), (D), (A), (E), (C).

Answer 2

The correct sequence for an interval training session is designed to maximize performance and minimize injury risk. The session begins with a warm-up, which is essential for preparing the body for more intense physical activity. This step helps to gradually increase the heart rate and blood flow to muscles, reducing the risk of strains or injuries.

After the warm-up, the next phase involves fast pace running or another form of intense exercise. During this segment, the goal is to push the body to a higher level of exertion, typically at about 80-90% of maximum effort. This phase helps improve cardiovascular fitness and speed, building endurance over time.

Following the intense running phase, a break is introduced. This recovery period allows the body to catch its breath and recover, providing a necessary rest for the muscles and cardiovascular system. The purpose of this break is to allow the heart rate to decrease, enabling the body to regain energy for the next round of intensity.

Once the heart rate has sufficiently decreased, the session resumes with running at a similar intensity as the initial fast pace. This pattern of alternating between intense effort and recovery helps improve both anaerobic and aerobic capacity, making interval training an effective way to boost performance and endurance.

In conclusion, the ideal interval training session follows a structured sequence: warm-up, fast pace running, break, heart rate decrease, and then resumption of running at a similar intensity. This structure ensures that athletes get the maximum benefit from their training while preventing overexertion or injury.